Coaching Tips: Scale load and movements to match your current fitness level. You will spend 5 minutes at each station trying to amass maximum repetitions. One person works at a time and you will stay 5 minutes at each station before rotating to the next exercise. This is a high volume workload workout, so utilize a smart strategy to economize the workload between all team members.

WOD courtesy of CF East County and the talented Paul Flores who placed 3rd in the Masters Division at the CrossFit Games.

The muscle snatch mimics the upper body movement during the third pull of the snatch. Perform a snatch without squatting to receive the bar: continue pulling the bar overhead, finishing in a standing position. The final movement does involve a push up on the bar. The lift is legitimate as long as the elbows never drop from their elevated position before pressing up.

Quote:"I challenge you to make your life a masterpiece. I challenge you to join the ranks of those people who live what they teach, who walk their talk.-Anthony RobbinsResults:Rx:Aimee 18:50 20ft ropeNikki 12:28 20ft ropeKerry 18:36 20ft ropeOlan 18:06 15ft ropeJerry 13:09 15ft rope

7.23.2010

"Down by the river" behind frosty falls, between the boat house and alley. Parking anywhere on that side. The CrossFit crew will be hard to miss

Time:10:00 AM

Local Charity Event:

Who doesn't need their car washed??? This Saturday from 9 AM to 12 PM at the Sunoco in Lower Merion, PA on the corner of Lancaster and Wynnewood, there will be a car wash to support Life Unchained. Life Unchained funds seed projects and other non-profits in the community. www.lifeunchained.org for more information. Cost of the car wash is on a donation only basis; please support Life Unchained and other local Charities.

Quote:"Impossible is a word to be found only in the dictionary of fools."-Napoleon Bonaparte

Kudos to everyone who came though the box today and sweated it out in 90+ degrees and A LOT of humidity! It was a record day putting 56 people through FRAN!!! I added a little star * next to your name if (we knew) it was your first time RX-ing the WOD. If I missed anyone please let me know.

They are back, and this time better than before. How can they top pulling the car? Do you think they will make you swim? You will have to wait and see. WOD's this weekend will be held "down by the river", please park at Frosty Falls or the lot in the back by the boat house. Since we are hosting a CrossFit Level 1 certification CrossFit KoP will be off limits this weekend.

Weekend Schedule:

Saturday 10:00AM (down by the river)Sunday 10:00AM (down by the river)

Continue as long as you can adding one rep to each movement until you "miss" - until you can no longer complete all the reps within one minute. At that point you re-start on the next minute, beginning at one rep and adding up again. Your total number of reps is your final score for this WOD.

*Weight for the Med ball (14#/20) and SumoDeadlift High Pull (65#/95#).

Quote:"Nobody realizes that some people expend tremendous energy merely to be normal."-Albert Camus

7.17.2010

What's for Breakfast?

What have you been eating? The last Zone/Paleo/Primal/No Sugar challenge seems like decades ago, have you slipped up in the summer months or is your diet still in check? Post to comments let us know....

Rules:We will select teams based on class size...1. The wallballs are performed one athlete at a time. When all "four" athletes (in the CF Games there were two men and two women) have completed the wallballs, they move on together as a team.2. The middle four drills are then performed together in "Annie R U Ok?" format, meaning all four team members start at different stations at the same time. They rotate in the order listed once all four athletes have completed the rowing and reps. When all four athletes have completed all four drills, they move together to the deadlifts.3. The barbell will be pre-loaded with 225lbs. Both men will perform 30 deadlifts each, and then the team will be responsible for removing 90lbs. Both women will then perform 30 deadlifts each, and the clock stops.4. There was a 20min cap on this workout at the CF Games, but we will make it 30 minutes to insure all can finish in the allotted time. Scaling will be allowed for our WOD based on set standard by your coach.

7.15.2010

We get by with a little help from our Friends!What helps you get though a WOD, a friend? significant other? Music-your favorite song? A coach screaming in your face? The thought of some else beating you? Certain words you have heard before? Let us know?

W.O.D. 7.16.10

Back Squat3-3-3-3-3

and

Death by Ten MetersRun 10 meters the first minute. 20 the second, 30 the third, etc. If you cannot complete the required distance for that round, then rest a full minute and start working the ladder back down until you reach 20 minutes total.

7.14.2010

CrossFit KoP Buzz cuts?

W.O.D. 7.15.10

TABATA CRAZYAir SquatBox JumpSit upKettle Bell Swing (35#/55#)

Skill:

L-sit

What is a Tabata anyway:For twenty seconds do as many reps of the assigned exercise as you can - then rest 10 seconds. Repeat this seven more times for a total of 8 intervals, 4 minutes total exercise. The score is the least number of reps for any of the eight intervals.

Scoring Example:A total score of 56 is determined by adding up the lowest number of reps in any set of each exercise. For Example-18 squats10 box jumps13 sit-up15 kettlebell swings

Schedule Reminder:There will be no CF Kids class today. The regular 6AM and 12Noon sessions are going on.

Quote:Everything should be made as simple as possible, but not simpler."-Albert Einstein

7.13.2010

Wish the CF King of Prussia Affiliate Team good luck as they head to LA to compete in the CrossFit Games at the Home Depot Center.

W.O.D. 7.14.10

Deadlift3-3-1-1-1-1-1

then:Team Deadlift AMRAP in 5 minutes

275# Ladies/425# Men

*two athletes will lift at on time, weight can be scaled based on level ability and teammate.

Info on the CrossFit Games:Want to see what our team is doing throughout the weekend? For the first time ever CFHQ is bringing the entire weekend live to you in HD broadcast on live.crossfit.com. The live preview show will begin at 6pm PDT on Thursday July 15th. There will be 30 hours of live HD coverage and analysis. Tune in throughout the weekend to keep up with the athletes, teams, coaches and special guests.

Read:"Big Isn't Strong, Strong is Strong" by Chris PlentusQuote:"Holding anger is like grasping a hot coal with the intent of throwing it at someone else; you are the one who gets burned."-Buddah

Read:I think that's what makes the CrossFit Community different is that it's not just a workout. It's that effort. It's the way that people pursue it and the way that people will support one another through it. I think this makes a very, very different community than from other people out there." -- Games competitor and CrossFit Park City (UT) owner Chris Spealler. Read the rest of the interview here on CrossFit Again Faster(NH).

Video:Eric O'Connor and Chris Spealler on tapering for the 2010 CrossFit Games - video [wmv] [mov]Quote:"There can be no friendship where there is no freedom. Friendship loves a free air, and will not be fenced up in straight and narrow enclosures."- William Penn

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Disclaimer

The thoughts and ideas expressed on this blog and the comments are just that (thoughts and ideas to spur conversation, debate and community). CrossFit KoP and the Coaches associated with it provide information that is of general nature and is provided for educational purposes only. None of the information or services provided by CrossFit King of Prussia is to be taken as medical or other health advice pertaining to any specific health or medical condition that maybe had. The information and services provided by are not a diagnosis, treatment plan, or recommendation for a particular course of action regarding health and is not intended to provide specific medical advice.

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World Class Fitness in 100 Words:

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat.Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast.Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.-Greg Glassman